A Quick Guide to Kettlebell Snatch

A Quick Guide to Kettlebell Snatch

The snatch is one of the most common movements in kettlebell workout. It is a total body workout that extracts the maximum from your body; giving immense benefit to your entire physique.

However, the snatch is often considered quite risky in the way the kettlebell is pulled overhead in a quick, jerking movement.

The kettlebell snatch is one of the fundamental movements taught during a kettlebells course and you should really master it well in order to teach your clients how to do it correctly. For more info, check out www.onlinefitnesscourses.com – Online Fitness Courses!

Mastering the Snatch


Start in a sumo deadlift position with the kettlebell between your feet. Pull up the ball with one arm up to your chest level in one jerking motion and then press it overhead and lockout.

Do remember that the snatch does not replicate the swing. The arm position while pulling up the kettlebell should always be broken with the elbow providing the thrust for the overhead lockout.

Also, your bicep should be exactly by your ear with the arm straight and the kettlebell should never be held slightly in front of the head.

Benefits of doing the Kettlebell Snatch

As mentioned above, the kettlebell snatch is one of those simple yet highly effective movements you learn at kettlebell certifications that offer a multitude of benefit.

Burns huge Fat in Quick Time

The snatch is just ideal for burning huge fat as it involves hundreds of large and small muscles groups while performing a single workout. And obviously, the more muscles you work, you spend more energy and subsequently burn more fat from all over the body.

The Snatch provides Excellent Cardio Workout

As you will learn in your kettlebell courses, the snatch is one of the best exercises for cardiovascular benefits. The quick and challenging movement of pulling up the heavy kettlebell overhead in quick motion really elevates your heart rate and maintains it throughout the day.

The Snatch helps improve Power and Strength

Strengthening the body and building stamina is another aim of most clients training under you. Here too, the snatch is just ideal as it requires your body to absorb a tremendous amount of force and then regenerate it at high speed during each rep.

This ability to produce and absorb large amount of force at a high speed makes the body very powerful and agile.

The Snatch targets your Entire Body

Perhaps one of the best benefits of the snatch is that it connects your entire body in one movement and every muscle is forced to work hard in perfect harmony. The movement requires you to pull up the kettlebell from the floor, lift it overhead, bring it back close to the floor and pull it up again in just a matter of seconds. Doing the snatch regularly increases your ability to connect different movement patterns from head to toe and is extremely beneficial in improving your daily movement skills.

The Snatch improves Stability and Mobility

Maintaining stability and having good mobility is absolutely necessary for day to day activities. The kettlebell snatch is structured in such a way that it improves upper body mobility while improving stability as you need to hold the heavy kettlebell in a stable position overhead otherwise you may get hurt.

Safety Tips for Exercising in Extreme Weather Conditions

If you are a fitness fanatic, there is no way you will stop exercising even during extreme hot or cold months of the year. While continuity is essential in maintaining the effectiveness of exercise; it is prudent to follow certain precautions while exercising during extreme weather conditions. After all, you don’t want your training sessions to end abruptly because of some unfortunate weather related ailment. 


Risk of Exercising in Extreme Hot Conditions 

If you love exercising outdoors, you are at the risk of several heat-related ailments like heat exhaustion, dehydration and heat stroke; especially during the scorching summer months. To prevent a disaster, know how to recognize the early symptoms of such ailments and their prevention. 

Usually, the temperature of your body is controlled through sweating. Different factors like age, illness, alcohol, medical conditions, your activity levels or high humidity can influence the rate at which you sweat. When you exercise continuously under the hot sun for a prolonged period, you sweat excessively which leads to electrolytic imbalances and dehydration. 

How to Cope with the Situation 

When you exercise outdoors in hot conditions, it is absolutely essential to keep yourself properly hydrated. Always drink adequate amount of fluids and carry energy drinks while working out. Do remember that your body loses a lot of essential salts through sweating. This disturbs the electrolytic balance in your body which must be rectified by drinking energy drinks at regular intervals. 

Always wear light-coloured clothing made of materials that allow sweat to evaporate and keep you cool even if you are working out real hard. Always use a sunscreen lotion of high SPF to protect yourself against sunburn. 

Risk of Exercising in Extreme Cold Conditions 

The winter months too can be great for some intense outdoor workout. However, when exposed for a prolonged period to extreme cold, your body becomes susceptible to certain life-threatening conditions like hypothermia and frostbite. During the former condition, you will experience excessive shivering, have difficulty in speaking, become mentally confused and sluggish and have trouble in seeing things clearly. In extreme case, you can even become unconscious and the situation can turn fatal if you do not receive treatment on time. 

Frostbite is a less severe condition. Nevertheless, you will feel pain; numbness and a tingling sensation and your skin will turn shiny, white and hard. It will develop blisters and start peeling off! In case of severe frostbite (as can happen during prolonged exposure to extreme cold conditions) the part of your body that remains exposed may have to be amputated!  

How to Cope with the Situation 

To protect yourself against frostbite and hypothermia, always dress in layers before venturing out. Remember that a few layers of thin clothing can keep you warmer than one thick sweater. Layered clothing minimizes sweating, keeps your body comfortable and helps control shivering. Always cover your head and mouth while getting fit  outdoors during the winter months. Stay dry as much as possible and wear socks to protect your toes against frostbite. Drink adequate quantity of water and energy drinks and avoid alcohol.